For women, the most pronounced changes come in their 40s and 50s, but can been seen as early as their mid-30s. Many more women are having hormonal symptoms earlier, which has a lot to do with not only our lifestyle and diet, but also the pollution, toxins, and xenoestrogens (synthetic chemicals that act as estrogen in our bodies) that we're exposed to every day.
Some of the most common symptoms of hormonal imbalances are:
Persistent weight gain
Hormone imbalances occur when certain hormones are too high or too low. Even the slightest changes in hormone levels can have a serious impact on your health. Hormonal imbalances can lead to weight gain, as hormones play an important role in regulating metabolism and how the body uses energy.
What to do?
- Diet: Focus on a balanced diet rich in whole grains, lean proteins, and healthy fats. Avoid excessive sugar and processed foods.
- Exercise: Regular physical activity helps maintain weight and supports overall health.
- Hormone Balance: Consult a healthcare provider to address any underlying hormonal issues.
Loss of muscle mass
Hormone levels change at different times in life. These changes can occur before and after menstruation, during pregnancy, or during menopause. Low estrogen can cause a decline in muscle mass. Balanced hormones help prevent bone loss and muscle weakness.
What to do?
- Strength Training: Engage in resistance exercises to build and maintain muscle mass.
- Adequate Protein: Ensure sufficient protein intake to support muscle health.
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Low libido
Imbalances in estrogen, progesterone, and testosterone levels can lead to decreased libido (sexual drive) and energy in women. Loss of libido is well known in women who have undergone surgeries that include the removal of the ovaries due to a significant decrease in sex hormones.
What to do?
- Stress Management: High stress levels can affect libido. Practice relaxation techniques like meditation or yoga.
- Communication: Discuss concerns with your partner and seek professional advice if needed.
Fatigue
Fatigue is one of the most common symptoms of hormone imbalance. An increase in the hormone progesterone can cause tiredness. And if your thyroid, a butterfly-shaped gland in your neck, produces too little thyroid hormone, you may run out of energy. You can get your blood tested to check if the thyroid level is too low.
What to do?
- Sleep Hygiene: Prioritize quality sleep. Create a consistent sleep schedule and avoid caffeine before bedtime.
- Nutrition: Consume energy-boosting foods like fruits, vegetables, and whole grains.
Anxiety and mood swings
Mood swings in women can be the result of PMS, PMDD, PME, pregnancy, and menopause. Women can also experience mood swings due to conditions that affect all genders, such as mental health. Your doctor can diagnose the cause and recommend treatment.
What to do?
- Mindfulness: Practice mindfulness meditation or deep breathing exercises.
- Professional Help: Consider therapy or counseling for emotional support.
Insomnia
The female hormones estrogen and progesterone are involved in a variety of sleep regulatory processes. Fluctuating levels during menstruation, pregnancy, and menopause can cause insomnia. Stress and mood disorders, such as anxiety and depression, can increase a woman's risk of insomnia.
What to do?
- Sleep Routine: Establish a calming bedtime routine. Limit screen time before bed.
- Avoid Stimulants: Reduce caffeine and alcohol intake.
Poor gut health
Hormones affect gut function through your gut microbiome and bacterial system, so hormonal imbalances can affect the number and function of your gut bacteria, causing symptoms like bloating, constipation, diarrhea, or nausea.
What to do?
- Probiotics: Include probiotic-rich foods (like yogurt, kefir, sauerkraut) to support gut health.
- Fiber: Consume high-fiber foods (whole grains, fruits, vegetables) for gut balance.
Food cravings
When estrogen levels are low and progesterone is high, a person may feel full after eating. The brain has estrogen receptors and high estrogen levels are associated with satiety and satisfaction after eating.
What to do?
- Balanced Meals: Eat regular, balanced meals to prevent extreme hunger and cravings.
- Hydration: Sometimes thirst is mistaken for hunger. Stay hydrated.
Excessive sweating
Anyone undergoing a drastic change in hormone levels can expect some physical changes, and excessive sweating — often associated with hot flashes. It is also a common symptom of menopause.
What to do?
- Cool Clothing: Wear breathable fabrics to manage body temperature.
- Hydrate: Proper hydration helps regulate sweating.
Remember, individual needs vary, and it’s essential to consult a healthcare professional for personalized advice. They can assess your specific hormonal situation and guide you toward effective management strategies.
